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Couch to Parkrun 5km


Peta Woodland

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12 Weeks

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Plan Description

This is for complete run beginners to prepare them to run a 5km. It utilises park run as a tool for fun, friendships and fitness....

The plan is a slow progression from mainly walking right through to running a full parkrun after 12 weeks...

It encourages beginners to complete some exercise on most days of the week....

Please email with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities.

There are no minimum requirements.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:46 hrs 0:45 hrs
1:23 hrs 0:50 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:46 hrs 0:45 hrs
1:23 hrs 0:50 hrs
Day Off
—— ——

Training Load By Week

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.